Doesn’t it seem like almost all fitness plans are designed the same way? Week 1 you’re doing this, week 2 you’re doing this, etc. It’s just a steady stream of exercises and workouts to complete. There is no real concern for how you’re progressing or in some cases, not progressing. Let me say, I don’t think workout plans created in this manner are inherently bad. Personally, I’ve created general fitness plans, plyometric weight loss plans, and a variety of other plans that follow this format. When attempting to create a workout plan for the masses, this is an effective way to go about doing it.
But after hearing countless stories and frustrations from clients and our online users about their own personal situation, it got my wheels turning. What if there were a way to create a fitness plan, like the highly successful Total Body Blitz, that was more in tune with each individual and their abilities? Could it be possible to give direction to tens of thousands of people at one time, but respect the different fitness abilities of each individual? It took a little while, but I’ve put together what I think is the solution to this problem – The Level Up Workout.
The premise behind The Level Up Workout is simple…
- Scheduled challenge workouts keep things interesting and always give you something to work towards
- You only graduate or “level up” to the next phase of the fitness plan once you have passed the challenge workout.
I find introducing periodic challenges is a fantastic motivator for a couple of reasons. People are generally motivated by a challenge and it helps define the progress you’ve been making. By formatting a workout plan based on this idea, we’re able to allow people to move on to the next phase at their own pace. No longer are you thrust into doing something too difficult simply because the plan dictates that you do so. You only “level up” when you’re physically able to do so..simple as that.
The Level Up Workout
The Level Up Workout is designed as a general fitness plan to help you lose weight, i.e. burn fat, build muscle, and develop an overall athletic physique. This plan uses some of our best workout routines as daily workouts, ensuring each day is unique, effective, and challenging. If you are able to pass the initial challenge workouts, feel free to start at later weeks.
Week 1/2/3 – Focus on establishing a base of endurance for the workouts ahead.
- Day 1: 20 minutes HIIT sprinting (30 second sprint/1:30 jog). 3 sets of 30: crunches, windshield wipers, v-sits.
- Day 2: INTENSE Cross-Training Circuit
- Day 3: 3 sets of 10: Bench Press, Clean and Press, Bent Over Barbell Row, Close Grip Bench Press, Smith Machine Squats, Bulgarian Squat Jumps
- Day 4: 30 minutes HIIT jump rope (30 seconds jumping, 30 seconds rest). 30 minutes your choice of cardio (swimming, rowing, biking, running, etc.)
Week 1/2/3 CHALLENGE WORKOUT: Run 1.5 miles in 12 minutes or less.
Week 4/5/6 – Continues to focus on endurance while bumping strength training aspects by placing greater emphasis on strength/cardio combo workouts.
- Day 1: 30 minutes HIIT sprinting (30 second sprint/1:30 jog). 3 sets of 20: plank ups, spider planks, plank crunches.
- Day 2: The Max Effect Workout
- Day 3: 3 sets of 10: Dumbbell Twist Press, Lat Pulldowns, Dumbbell Bicep Curl, Skullcrushers, Swinging Plyo Push Ups, Weight Calve Raises, Dips.
- Day 4: 30 minutes HIIT sprinting (40 second sprint/1:20 jog). 3 sets of 20: plank ups, spider planks, plank crunches.
Week 4/5/6 CHALLENGE WORKOUT: The 1,200 Rep Challenge. Complete in 26 minutes or less.
Week 7/8/9 – We’re going to bump the strength aspect along with our cardio focus during this phase by introducing complex workouts. Continue to push yourself by using weights that cause muscle fatigue on the last rep or two of the final set.
- Day 1: Barbell Complex Workout (scroll to bottom)
- Day 2: BRICK HIIT: 30 minutes HIIT cycling (:30/1:30 format), 30 minutes HIIT sprinting (:30/1:30 format)
- Day 3: Dumbbell Complex Workout (scroll to bottom)
- Day 4: INTENSE At Home Fat Burning Plyo Circuit (Use Mon/Wed/Fri workout)
- Day 5: 45 minutes cardio of your choice
Week 7/8/9 CHALLENGE WORKOUT: The 500 Challenge (may use pull up assistance if needed). Complete in 25 minutes.
Week 10/11/12 – Keep doing what you’re doing. If you’ve made it this far you’ve been totally changing your body and should be making serious progress. We’re using a lot of HIIT cardio during this phase to increase your fat burn potential and bump your endurance for the challenges ahead.On weight training days, increase the weight as the reps are significantly decreased during this phase; continue to reach fatigue on your last rep of the final set or two.
- Day 1: HIIT Combo Workout: 10 minutes HIIT Jump Roping (:45 jump/:30 rest), 10 minutes HIIT sprinting (:30/1:30), 10 minutes HIIT cycling :40/1:20), 10 minutes HIIT Jump Roping (:45/:30)
- Day 2: 5 sets of 5: Deadlifts, Incline Bench Press, Skullcrushers, Smith Machine Squats, Seated Row, Spider Curls, Tricep Pushdown. 3 sets of 30: 180 planks, Cross body crunch, Med ball toss crunch.
- Day 3: HIIT Combo Workout: 10 minutes HIIT Jump Roping (:45 jump/:30 rest), 10 minutes HIIT sprinting (:30/1:30), 10 minutes HIIT cycling :40/1:20), 10 minutes HIIT Jump Roping (:45/:30)
- Day 4: INTENSE At Home Fat Burning Plyo Circuit (use Tue/Thur workout)
- Day 5: 5 sets of 5: Deadlifts, Incline Bench Press, Skullcrushers, Smith Machine Squats, Seated Row, Spider Curls, Tricep Pushdown. 3 sets of 30: 180 planks, Cross body crunch, Med ball toss crunch.
Week 10/11/12 CHALLENGE WORKOUT: The 300 Workout (For the deadlift and snatch, use the same weight you would use when doing 3 sets of 10. Use 50% less weight than your deadlift when doing windshield wipers while holding the barbell). Complete in 31 minutes or less.
Week 13/14/15 – We’re going to hit the almost 4-month mark at the end of this phase. By now, you should already be seeing huge changes in your strength levels, endurance levels, and overall physique. Things are intense at this point. If you aren’t able to keep up, I would suggest going back to the previous phase and focusing on nailing the HIIT cardio workouts.
- Day 1: Black Diamond. 100 crunches and 100 hindu push ups in as few sets as possible.
- Day 2: 45 minutes HIIT sprinting (:40/1:20), 15 minutes HIIT jump roping (:45/:30).
- Day 3: Float Like a Butterfly Sting Like a Bee BOXING Workout
- Day 4: Summer Shred Workout Plan Weeks 1/2 Day 3
- Day 5: Treadmill Interval Workout
Week 13/14/15 CHALLENGE WORKOUT: 6.2 mile run, 24.8 mile bike ride, 1 mile swim. If you don’t have access to a pool, substitute the swim for a 3.1 mile run. Complete this Olympic Tri workout in under 3 hours.
**If you are unsure how to perform specific exercises just jump over to our YouTube page and check out all of our exercise demo’s!
This is the final challenge in The Level Up Workout. If you are able to complete it in under 3 hours, give yourself a huge congratulations. If you are simply able to complete it, give yourself a congratulations nonetheless. You just completed an Olympic distance triathlon. Bet you didn’t think you could do that when you started all of this, did you? It’s a huge accomplishment and something to be proud of.
Hopefully by now, a new way of looking at working out and fitness has been instilled in you. You are now a full-blown lean, mean, athletic machine. You have what it takes to push yourself harder and further. But don’t think you’ve made it to the finish line. Keep working hard. Sign up for a real triathlon, go for a half-iron man, push yourself to lift heavier weights….The goal is to never stop challenging yourself. The benefit is going to be continuing to improve your health and creating a body to die for. Take what you’ve learned from The Level Up Workout over the past 5 months and cement the principles, ideas, and teachings into your life. You are now that bad-ass in the gym people look up to and wonder how they became what they’ve become. Congratulations, you made it a long way and are so much better off as a result.
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